Chicken-Fried Steak with Cream Gravy Recipe

Apr 17, 2012 @ 3:43 PM
Posted by Marlene Koch, Special Contributor

Nutrition

Cal/Serving: 241
Daily Value: 12%
Servings: 4

Sugar-Conscious

Fat	10g	16%
Saturated	3g	14%
Trans	0g	0%
Carbs	15g	5%
Fiber	1g	2%
Sugars	2g	0%
Protein	21g	41%
Cholesterol	56mg	19%
Sodium	830mg	35%
Calcium	64mg	6%
Magnesium	30mg	8%
Potassium	432mg	12%
Iron	1mg	8%
Zinc	1mg	6%
Vitamin A	86IU	2%
Vitamin C	2mg	3%
Thiamin (B1)	0mg	14%
Riboflavin (B2)	0mg	15%
Niacin (B3)	9mg	45%
Vitamin B6	1mg	29%
Folic Acid (B9)	36µg	9%
Vitamin B12	0µg	6%
Vitamin D	0µg	0%
Vitamin E	1mg	4%
Vitamin K	6µg	7%
Fatty acids, total monounsaturated	5g	0%
Fatty acids, total polyunsaturated	2g	0%

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Steve Legato

Goodbye beef, hello chicken! This is good, really good. After three days of cooking flour- and crumb-coated chicken breasts in every conceivable (healthy) fashion, I pictured myself sitting in a greasy-spoon diner as I sampled the delightful results of the final taste test of this recipe. Perfectly coated and loaded with flavor, the only thing missing is 75 percent of the fat and sodium and more than half the usual carbs and calories. While devouring a serving of this dish, my son Stephen asked me not once, but twice, "Are you sure this is healthy?"

INGREDIENTS

For the chicken-fried steak:

4 boneless, skinless chicken breast, about 1 pound
6 tablespoons all-purpose flour, divided
1 egg white
1/2 cup buttermilk
1 teaspoon baking soda
2 cups cornflake cereal, finely crushed
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/8 teaspoon salt
3/8 teaspoon black pepper
1/8 teaspoon salt
3/8 teaspoon dried thyme
1 tablespoon canola oil
Cream Gravy, see below

For the cream gravy:

1 slice center-cut bacon, cut in half
2 tablespoons all-purpose flour
1 cup reduced-sodium chicken broth
1/8 teaspoon black pepper
Pinch of thyme
3 tablespoons nonfat half-and-half
Pinch of salt (optional)

DIRECTIONS

For the chicken-fried steak:

Preheat the oven to 350 degrees. Cover the chicken breasts in plastic wrap and gently pound to 1/2-inch thickness. Set aside.

Place 2 tablespoons of flour in a shallow bowl. In another shallow bowl, whisk together the egg white, buttermilk, and baking soda. In a third shallow bowl, mix the cornflake crumbs with 4 tablespoons flour, onion powder, garlic powder, salt, pepper, and thyme.

Coat each chicken breast with flour, dip into egg mixture, allowing excess egg to drip off, and roll in crumbs. Heat the oil in a large nonstick skillet over medium high heat. Add the chicken and cook until undersides are golden brown. Spray top with cooking spray and turn. Cook two minutes and transfer pan to oven for 5-6 minutes or until cooked through.

While chicken is baking prepare Cream Gravy.

For the cream gravy:

In a small saucepan cook the bacon over moderate heat, turning until crisp. Remove the bacon, mince, and set aside.

Add flour to the pan and slowly whisk in 1/2 cup of broth, stirring until smooth. Add the remaining broth and 1/8 teaspoon pepper. Finely crush thyme into the gravy with your fingers. Bring to a boil, reduce heat, and simmer for 3 to 4 minutes, whisking occasionally until gravy thickens.

Whisk in the nonfat half-and-half and the minced cooked bacon and simmer 1 more minute. Adjust salt to taste and serve 1/4 cup over each "steak."